{"id":353342,"date":"2022-04-25T10:00:00","date_gmt":"2022-04-25T08:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=353342"},"modified":"2023-06-27T14:47:48","modified_gmt":"2023-06-27T12:47:48","slug":"ako-vytvorit-z-cvicenia-zvyk-vdaka-tymto-8-jednoduchym-tipom","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/ako-vytvorit-z-cvicenia-zvyk-vdaka-tymto-8-jednoduchym-tipom\/","title":{"rendered":"Ako vytvori\u0165 z cvi\u010denia zvyk v\u010faka t\u00fdmto 8 jednoduch\u00fdm tipom"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.sk\/blog\/ako-vytvorit-z-cvicenia-zvyk-vdaka-tymto-8-jednoduchym-tipom\/#Co_je_vlastne_ten_zvyk\" title=\"\u010co je vlastne ten zvyk?\">\u010co je vlastne ten zvyk?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.sk\/blog\/ako-vytvorit-z-cvicenia-zvyk-vdaka-tymto-8-jednoduchym-tipom\/#Efektivne_tipy_ako_vytvorit_z_cvicenia_zvyk\" title=\"Efekt\u00edvne tipy, ako vytvori\u0165 z cvi\u010denia zvyk\">Efekt\u00edvne tipy, ako vytvori\u0165 z cvi\u010denia zvyk<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.sk\/blog\/ako-vytvorit-z-cvicenia-zvyk-vdaka-tymto-8-jednoduchym-tipom\/#1_Zacnite_krok_za_krokom\" title=\"1. Za\u010dnite krok za krokom\">1. Za\u010dnite krok za krokom<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.sk\/blog\/ako-vytvorit-z-cvicenia-zvyk-vdaka-tymto-8-jednoduchym-tipom\/#2_Nastavte_si_male_resp_realne_ciele\" title=\"2. Nastavte si mal\u00e9, resp. re\u00e1lne ciele\">2. Nastavte si mal\u00e9, resp. re\u00e1lne ciele<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.sk\/blog\/ako-vytvorit-z-cvicenia-zvyk-vdaka-tymto-8-jednoduchym-tipom\/#3_Planujte_si_treningy_vopred_ako_neodkladnu_zalezitost\" title=\"3. Pl\u00e1nujte si tr\u00e9ningy vopred ako neodkladn\u00fa z\u00e1le\u017eitos\u0165\">3. Pl\u00e1nujte si tr\u00e9ningy vopred ako neodkladn\u00fa z\u00e1le\u017eitos\u0165<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.sk\/blog\/ako-vytvorit-z-cvicenia-zvyk-vdaka-tymto-8-jednoduchym-tipom\/#4_Majte_zalozny_plan\" title=\"4. Majte z\u00e1lo\u017en\u00fd pl\u00e1n\">4. Majte z\u00e1lo\u017en\u00fd pl\u00e1n<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.sk\/blog\/ako-vytvorit-z-cvicenia-zvyk-vdaka-tymto-8-jednoduchym-tipom\/#5_Dajte_prednost_konzistentnosti_pred_intenzitou\" title=\"5. Dajte prednos\u0165 konzistentnosti pred intenzitou\">5. Dajte prednos\u0165 konzistentnosti pred intenzitou<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.sk\/blog\/ako-vytvorit-z-cvicenia-zvyk-vdaka-tymto-8-jednoduchym-tipom\/#6_Netlacte_na_pilu_a_neporovnavajte_sa_s_inymi\" title=\"6. Netla\u010dte na p\u00edlu a neporovn\u00e1vajte sa s in\u00fdmi\">6. Netla\u010dte na p\u00edlu a neporovn\u00e1vajte sa s in\u00fdmi<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.sk\/blog\/ako-vytvorit-z-cvicenia-zvyk-vdaka-tymto-8-jednoduchym-tipom\/#7_Nebojte_sa_odmenit\" title=\"7. Nebojte sa odmeni\u0165\">7. Nebojte sa odmeni\u0165<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.sk\/blog\/ako-vytvorit-z-cvicenia-zvyk-vdaka-tymto-8-jednoduchym-tipom\/#8_Najdite_si_sparinga_alebo_vhodne_skupinove_treningy\" title=\"8. N\u00e1jdite si sparinga alebo vhodn\u00e9 skupinov\u00e9 tr\u00e9ningy\">8. N\u00e1jdite si sparinga alebo vhodn\u00e9 skupinov\u00e9 tr\u00e9ningy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.sk\/blog\/ako-vytvorit-z-cvicenia-zvyk-vdaka-tymto-8-jednoduchym-tipom\/#Zaver\" title=\"Z\u00e1ver\">Z\u00e1ver<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>U\u017e ste sa niekedy zamysleli nad t\u00fdm, \u010do sp\u00e1ja v\u0161etk\u00fdch \u00faspe\u0161n\u00fdch \u013eud\u00ed? A teraz nenar\u00e1\u017eam len na sl\u00e1vu a peniaze. Mysl\u00edm sk\u00f4r \u00faspech v akejko\u013evek rovine. Je teda jedno, \u010di u\u017e t\u00edto \u013eudia buduj\u00fa vlastn\u00fa firmu, venuj\u00fa sa spevu, ma\u013eovaniu, kari\u00e9rne rast\u00fa v pr\u00e1ci alebo sa im dar\u00ed pri plnen\u00ed \u0161portov\u00fdch cie\u013eov. K\u013e\u00fa\u010dom k tomu, \u017ee sa pos\u00favaj\u00fa v akomko\u013evek smere je <strong>konzistentnos\u0165, zvyk alebo ak chcete pravideln\u00e1 rutina. <\/strong>Podarilo sa im vypestova\u0165 nie\u010do, \u010do im umo\u017e\u0148uje pravidelne sa venova\u0165 ur\u010ditej aktivite, v ktorej <strong>prirodzene rast\u00fa, pos\u00favaj\u00fa sa \u010falej a dosahuj\u00fa vysnen\u00e9 \u00faspechy.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aj tu toti\u017e plat\u00ed, \u017ee <strong>konzistentnos\u0165 v\u017edy por\u00e1\u017ea intenzitu <\/strong>a \u010dasto aj talent. Pr\u00e1ve na t\u00fato vlastnos\u0165 sa dnes pozrieme bli\u017e\u0161ie a z\u00e1rove\u0148 prinesieme efekt\u00edvne tipy, ktor\u00e9 m\u00f4\u017eete aplikova\u0165 nielen na cvi\u010denie. Pom\u00f4\u017eu v\u00e1m vytvori\u0165 zvyk, ktor\u00fd dl\u00e1\u017edi cestu k \u00faspechu.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Co_je_vlastne_ten_zvyk\"><\/span>\u010co je vlastne ten zvyk?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jeden z hlavn\u00fdch pilierov \u00faspechu, teda zvyk je vlastne <strong>vzorec spr\u00e1vania, ktor\u00fd vykon\u00e1vame opakovane a d\u00f4sledne.<\/strong> Ke\u010f sa nad t\u00fdm zamysl\u00edte, ur\u010dite pr\u00eddete na to, \u017ee ich m\u00e1te v \u017eivote desiatky. Praktizujete ich u\u017e v\u0161ak tak dlho, \u017ee ich podvedome rob\u00edte automaticky a nevenujete im \u0161peci\u00e1lnu pozornos\u0165. M\u00f4\u017ee \u00eds\u0165 napr\u00edklad o <strong>\u010distenie zubov, pravideln\u00e9 ra\u0148ajky, chodenie do pr\u00e1ce, \u0161koly \u010di \u0161of\u00e9rovanie.<\/strong> Je to nie\u010do, \u010do rob\u00edte automaticky a bez prem\u00fd\u0161\u013eania.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nemus\u00edte toti\u017e zvl\u00e1\u0161\u0165 uva\u017eova\u0165 nad t\u00fdm, ko\u013eko pohybov mus\u00edte vykona\u0165, ke\u010f sa chcete odviez\u0165 autom. V\u00e1\u0161 mozog nerie\u0161i, \u017ee je nutn\u00e9 n\u00e1js\u0165 a zobra\u0165 k\u013e\u00fa\u010de, obu\u0165 si top\u00e1nky, otvori\u0165 dvere, sadn\u00fa\u0165, na\u0161tartova\u0165 \u010di zaradi\u0165 r\u00fdchlostn\u00fd stupe\u0148. Skr\u00e1tka to urob\u00ed bez prem\u00fd\u0161\u013eania a jedin\u00fd sp\u00f4sob, ako to dosiahol je, \u017ee <strong>ste t\u00fato \u010dinnos\u0165 robili tak \u010dasto a pravidelne, a\u017e sa zautomatizovala. Takisto by sa dal zvyk aplikova\u0165 na cvi\u010denie, \u0161t\u00fadium \u010di in\u00e9 oblasti vo va\u0161om \u017eivote.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[1 &#8211; 2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Efektivne_tipy_ako_vytvorit_z_cvicenia_zvyk\"><\/span>Efekt\u00edvne tipy, ako vytvori\u0165 z cvi\u010denia zvyk<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak chcete patri\u0165 medzi \u013eud\u00ed, ktor\u00ed si vypestovali zvyk k cvi\u010deniu, nechajte sa in\u0161pirova\u0165 na\u0161imi tipmi ni\u017e\u0161ie. Pom\u00f4\u017eu v\u00e1m <strong>vytvori\u0165 nov\u00fd norm\u00e1l a neprep\u00e1s\u0165 u\u017e ani jeden tr\u00e9ning. <\/strong>S t\u00fdm samozrejme pr\u00eddu aj vysnen\u00e9 v\u00fdsledky. Sami uvid\u00edte, \u017ee postupom \u010dasu to p\u00f4jde samo, prirodzenej\u0161ie a je jedno, ako dlho v\u00e1m to bude trva\u0165. Preto\u017ee cesta je cie\u013e. <span style=\"color:#ff6600\" class=\"tadv-color\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"1_Zacnite_krok_za_krokom\"><\/span>1. Za\u010dnite krok za krokom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ve\u013ea z n\u00e1s chce s\u00edce v dne\u0161nej upon\u00e1h\u013eanej dobe v\u0161etko naraz, ale tento pr\u00edstup by v\u00e1s pri cvi\u010den\u00ed ve\u013emi r\u00fdchlo zomlel a cel\u00e1 snaha by vy\u0161la nazmar. Preto je d\u00f4le\u017eit\u00e9 aby ste za\u010dali krok za krokom. Hlavne sa <strong>nesna\u017ete meni\u0165 ve\u013ea vec\u00ed naraz a v tej istej chv\u00edli sa s\u00fastre\u010fte na budovanie maxim\u00e1lne 1 nov\u00e9ho n\u00e1vyku.&nbsp;<\/strong>Sk\u00faste napr\u00edklad len to, \u017ee sa dnes oble\u010diete do \u0161portov\u00e9ho oble\u010denia a pomaly sa budete stoto\u017e\u0148ova\u0165 s bud\u00facou identitou. M\u00f4\u017eete sk\u00fasi\u0165 aj<strong> <\/strong>extra kr\u00e1tky tr\u00e9ning. Dajte si <strong>10 drepov, po ktor\u00fdch si dne\u0161n\u00e9 cvi\u010denie m\u00f4\u017eete s rados\u0165ou od\u0161krtn\u00fa\u0165.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/04\/iStock-1225326519-1124x749.jpg\" alt=\"Za\u010dnite krok za krokom\" class=\"wp-image-353344\" width=\"843\" height=\"562\" title=\"Za\u010dnite krok za krokom\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-1225326519-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-1225326519-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-1225326519.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<p>Pr\u00edpadne sa <strong>prejdite okolo bloku alebo domu a m\u00e1te hotovo.<\/strong> <strong>Za\u010dnite skromne, ale robte to ka\u017ed\u00fd de\u0148<\/strong> a postupne zvy\u0161ujte intenzitu \u010di frekvenciu v\u00e1\u0161ho cvi\u010denia. Na za\u010diatku v\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 aj <strong>2-min\u00fatov\u00e9 pravidlo, <\/strong>ktor\u00e9 sa ukazuje ako skvelou strat\u00e9giou po\u010das za\u010diatkov. Je ve\u013emi jednoduch\u00e9 a zameriava sa iba na sp\u00f4sob, ako s aktivitou za\u010da\u0165 s t\u00fdm, \u017ee by to cel\u00e9 nemalo trva\u0165 dlh\u0161ie ne\u017e 2 min\u00faty.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Chceli by ste si dnes \u00eds\u0165 zabeha\u0165? Sta\u010d\u00ed si za\u0161nurova\u0165 tenisky. To je v\u0161etko, \u010do mus\u00edte urobi\u0165, aby ste pova\u017eovali dne\u0161n\u00fa aktivitu za \u00faspe\u0161n\u00fa. \u010casto toti\u017e tento <strong>kratu\u010dk\u00fd 2-min\u00fatov\u00fd za\u010diatok sta\u010d\u00ed na to, aby sa va\u0161a motiv\u00e1cia rozpr\u00fadila <\/strong>a pomohla v\u00e1m dokon\u010di\u0165 \u00falohu. Ke\u010f u\u017e toti\u017e m\u00e1te tenisky za\u0161nurovan\u00e9, ni\u010d v\u00e1m nebr\u00e1ni za\u010da\u0165 beha\u0165. Mal\u00e9 \u010dinnosti ako je spom\u00ednan\u00e9 \u0161nurovanie top\u00e1nok vytv\u00e1raj\u00fa p\u00f4du k dosiahnutiu v\u00e4\u010d\u0161\u00edch cie\u013eov. Spravidla naj\u0165a\u017e\u0161ie je proste za\u010da\u0165. <span style=\"color:#ff6600\" class=\"tadv-color\">[4 &#8211; 6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Rovnak\u00fd pr\u00edstup odpor\u00fa\u010da aj James Clear vo svojej knihe At\u00f3mov\u00e9 n\u00e1vyky (2018):<\/h3>\n\n\n\n<figure class=\"wp-block-table caption-align-center is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Ve\u013emi \u013eahk\u00e9<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>\u013dahk\u00e9<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Priemern\u00e9<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Ob\u0165a\u017en\u00e9<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Ve\u013emi ob\u0165a\u017en\u00e9<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Za\u0161nurova\u0165 si tenisky<\/td><td class=\"has-text-align-center\" data-align=\"center\">Prejs\u0165 6-tis\u00edc krokov<\/td><td class=\"has-text-align-center\" data-align=\"center\">Zabehn\u00fa\u0165 si ka\u017ed\u00fd de\u0148 20 min\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">Beha\u0165 hodinu \u0161tyrikr\u00e1t do t\u00fd\u017ed\u0148a<\/td><td class=\"has-text-align-center\" data-align=\"center\">Zabehn\u00fa\u0165 marat\u00f3n<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Obliec\u0165 si \u0161portov\u00e9 oble\u010denie<\/td><td class=\"has-text-align-center\" data-align=\"center\">Da\u0165 si 10 drepov<\/td><td class=\"has-text-align-center\" data-align=\"center\">Zacvi\u010di\u0165 si 30 min\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">Prisp\u00f4sobi\u0165 tr\u00e9ning svojim cie\u013eom<\/td><td class=\"has-text-align-center\" data-align=\"center\">Nabra\u0165 10 kg svalovej hmoty<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vybra\u0165 bicykel z gar\u00e1\u017ee<\/td><td class=\"has-text-align-center\" data-align=\"center\">Previez\u0165 sa 20 min\u00fat ka\u017ed\u00fd de\u0148<\/td><td class=\"has-text-align-center\" data-align=\"center\">Trikr\u00e1t do t\u00fd\u017ed\u0148a odbicyklova\u0165 hodinu<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ka\u017ed\u00fd druh\u00fd de\u0148 \u00eds\u0165 bicyklova\u0165 na 2 hodiny<\/td><td class=\"has-text-align-center\" data-align=\"center\">Z\u00fa\u010dastni\u0165 sa cyklistick\u00e9ho preteku<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vypi\u0165 k ra\u0148ajk\u00e1m poh\u00e1r vody<\/td><td class=\"has-text-align-center\" data-align=\"center\">Da\u0165 si ka\u017ed\u00fd de\u0148 1 kus ob\u013e\u00faben\u00e9ho ovocia \/ zeleniny<\/td><td class=\"has-text-align-center\" data-align=\"center\">Pravidelne jes\u0165 p\u00e4\u0165kr\u00e1t za de\u0148<\/td><td class=\"has-text-align-center\" data-align=\"center\">Prisp\u00f4sobi\u0165 jed\u00e1lni\u010dek svojim cie\u013eom<\/td><td class=\"has-text-align-center\" data-align=\"center\">Schudn\u00fa\u0165 20 kg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/04\/WhatsApp-Image-2021-12-20-at-13.21.55-1-749x1124.jpeg\" alt=\"Nastavte si mal\u00e9, resp. re\u00e1lne ciele\" class=\"wp-image-353375\" title=\"Nastavte si mal\u00e9, resp. re\u00e1lne ciele\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/WhatsApp-Image-2021-12-20-at-13.21.55-1-749x1124.jpeg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/WhatsApp-Image-2021-12-20-at-13.21.55-1-266x400.jpeg 266w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/WhatsApp-Image-2021-12-20-at-13.21.55-1-1023x1536.jpeg 1023w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/WhatsApp-Image-2021-12-20-at-13.21.55-1.jpeg 1364w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"2_Nastavte_si_male_resp_realne_ciele\"><\/span>2. Nastavte si mal\u00e9, resp. re\u00e1lne ciele<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak s cvi\u010den\u00edm za\u010d\u00ednate a m\u00e1te za sebou sotva p\u00e1r tr\u00e9ningov, zrejme<strong> nie je vhodn\u00e9 hne\u010f nastavova\u0165 odv\u00e1\u017eny cie\u013e typu chcem schudn\u00fa\u0165 10 kilogramov.<\/strong> S najv\u00e4\u010d\u0161ou pravdepodobnos\u0165ou sa v\u00e1m to nepodar\u00ed, preto\u017ee rolu zohr\u00e1 viacero faktorov. M\u00f4\u017ee sa sta\u0165, \u017ee ob\u010das vynech\u00e1te tr\u00e9ning alebo pr\u00edde r\u00fdchle vytriezvenie ke\u010f zist\u00edte, \u017ee sp\u00e1li\u0165 tak\u00e9 mno\u017estvo kal\u00f3ri\u00ed netrv\u00e1 t\u00fd\u017ede\u0148 \u010di mesiac. Mimochodom, ak v\u00e1s zauj\u00edma viac, \u010do t\u00e1to drina obn\u00e1\u0161a, ur\u010dite si pre\u010d\u00edtajte n\u00e1\u0161 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/ako-schudnut-kilogram-tuku-a-kolko-energie-sa-v-nom-vlastne-ukryva\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ako schudn\u00fa\u0165 kilogram tuku a ko\u013eko energie sa v \u0148om vlastne skr\u00fdva.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aj z toho d\u00f4vodu by va\u0161e <strong>ciele mali by\u0165 spo\u010diatku re\u00e1lne splnite\u013en\u00e9.<\/strong> S t\u00fdm prich\u00e1dza aj v\u00e4\u010d\u0161ia pravdepodobnos\u0165, \u017ee <strong>pri cvi\u010den\u00ed vydr\u017e\u00edte a vytvor\u00edte si z neho zvyk. <\/strong>Ak chcete schudn\u00fa\u0165 spom\u00ednan\u00fdch 10 kilogramov, op\u00e4\u0165 je dobr\u00e9 vn\u00edma\u0165 t\u00fato cestu k nim krok po kroku. Rozk\u00faskujte si tento cie\u013e tak, \u017ee chcete schudn\u00fa\u0165 0,5 kilogramov t\u00fd\u017edenne. To sa u\u017e nezd\u00e1 tak ve\u013ea, \u017ee?&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Podstatn\u00e9 v\u0161ak je, \u017ee z pol kila za t\u00fd\u017ede\u0148 sa mesa\u010dne stan\u00fa 2 kilogramy. Budete vedie\u0165, \u017ee ak v\u0161etko dobre p\u00f4jde za 5 mesiacov je fu\u010d aj vysnen\u00fdch 10 kg. A verte, \u017ee v\u00e1m tento \u010das ubehne ako voda. Svoj progres nezabudnite <strong>monitorova\u0165 aj pravideln\u00fdm meran\u00edm \u010di v\u00e1\u017een\u00edm.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa chcete dozvedie\u0165 viac o tom, ako si stanovi\u0165 re\u00e1lne ciele s vyu\u017eit\u00edm met\u00f3dy SMART, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/5-tipov-vdaka-ktorym-zostanete-aktivni-motivovani-a-neprestanete-cvicit-ani-doma\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>5 tipov, v\u010faka ktor\u00fdm zostanete akt\u00edvni, motivovan\u00ed a neprestanete cvi\u010di\u0165 ani doma.<\/strong><\/a><\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"3_Planujte_si_treningy_vopred_ako_neodkladnu_zalezitost\"><\/span>3. Pl\u00e1nujte si tr\u00e9ningy vopred ako neodkladn\u00fa z\u00e1le\u017eitos\u0165<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Asi mi d\u00e1te za pravdu, \u017ee <strong>vynech\u00e1vanie tr\u00e9ningov nie je cesta k pestovaniu zvyku. <\/strong>Jedna z vec\u00ed, ktor\u00e1 \u013eu\u010fom br\u00e1ni v pravidelnom cvi\u010den\u00ed je \u010das, ktor\u00fd si nedok\u00e1\u017eu vyhradi\u0165. Preto by ste si <strong>cvi\u010denie mali pl\u00e1nova\u0165 ako neodkladn\u00fa z\u00e1le\u017eitos\u0165, <\/strong>ktor\u00fa dnes mus\u00edte absolvova\u0165. M\u00f4\u017eete to bra\u0165 ako term\u00edn u lek\u00e1ra, na ktor\u00fd ste si vyhradili presn\u00fd de\u0148 a \u010das. <span style=\"color:#ff6600\" class=\"tadv-color\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak by v\u00e1m do toho nie\u010do pri\u0161lo, asi by ste to s najv\u00e4\u010d\u0161ou pravdepodobnos\u0165ou zru\u0161ili, preto\u017ee objedn\u00e1vku u lek\u00e1ra pova\u017eujete za prioritu \u010d\u00edslo jedna. Rovnako by ste mali pristupova\u0165 aj k pl\u00e1novan\u00e9mu \u010dasu tr\u00e9ningu. Svoj z\u00e1mer \u00eds\u0165 cvi\u010di\u0165 m\u00f4\u017eete napr\u00edklad vyjadri\u0165 t\u00fdm, \u017ee si v denn\u00edku vypln\u00edte t\u00fato vetu:&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-center\"><strong>Po\u010das bud\u00faceho t\u00fd\u017ed\u0148a p\u00f4jdem cvi\u010di\u0165 v (de\u0148) o (\u010das) do (miesto).&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tohto pl\u00e1nu sa za ka\u017ed\u00fdch okolnost\u00ed sna\u017ete dr\u017ea\u0165.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/04\/iStock-648684978-1124x749.jpg\" alt=\"Pl\u00e1nujte si tr\u00e9ningy vopred ako neodkladn\u00fa z\u00e1le\u017eitos\u0165\" class=\"wp-image-353392\" width=\"843\" height=\"562\" title=\"Pl\u00e1nujte si tr\u00e9ningy vopred ako neodkladn\u00fa z\u00e1le\u017eitos\u0165\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-648684978-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-648684978-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-648684978.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"4_Majte_zalozny_plan\"><\/span>4. Majte z\u00e1lo\u017en\u00fd pl\u00e1n<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aj napriek snahe pl\u00e1nova\u0165 sa niekedy, hlavne v za\u010diatkoch stane, \u017ee v\u00e1m veci nevyjd\u00fa tak, ako maj\u00fa. V pr\u00edpade, \u017ee nest\u00edhate tr\u00e9ning vo fitku, <strong>majte pripraven\u00fd pl\u00e1n B. <\/strong>T\u00fdm m\u00f4\u017ee by\u0165 trebars <strong>10 &#8211; 20 min\u00fatov\u00fd tr\u00e9ning, <\/strong>na ktor\u00fd m\u00e1 \u010das sn\u00e1\u010f ka\u017ed\u00fd. St\u00e1le v\u00e1m popri \u0148om zostane 23 hod\u00edn a 40 a\u017e 50 min\u00fat z v\u00e1\u0161ho d\u0148a.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00f4\u017eete si da\u0165 <strong>r\u00fdchly tr\u00e9ning doma, prejs\u0165 sa okolo bloku \u010di domu<\/strong>. Pr\u00edpadne zvoli\u0165 ak\u00fako\u013evek fyzick\u00fa aktivitu, po ktorej nebudete ma\u0165 pocit, \u017ee ste <strong>naru\u0161ili v\u00e1\u0161 rozv\u00edjaj\u00faci sa zvyk a vr\u00e1tili ste sa na za\u010diatok.<\/strong> Podobne ako v predo\u0161lom bode, aj tu m\u00f4\u017eete svoj z\u00e1mer vyjadri\u0165 vetou <span style=\"color:#ff6600\" class=\"tadv-color\">[9]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-center\"><strong>Ak (nastane ak\u00e1ko\u013evek nepredv\u00eddan\u00e1 situ\u00e1cia), potom (prejdem na tento jednoduch\u00fd pl\u00e1n B, ktor\u00fd je pre m\u0148a st\u00e1le \u010dasovo prijate\u013en\u00fd)<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tento jednoduch\u00fd trik rap\u00eddne zvy\u0161uje \u0161ancu, \u017ee sa budete dr\u017ea\u0165 va\u0161ej \u0161portovej rutiny nech sa stane \u010doko\u013evek. Va\u0161im z\u00e1lo\u017en\u00fdm pl\u00e1nom m\u00f4\u017ee by\u0165 aj tento <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/domaci-6-minutovy-trening-s-ucinnymi-cvikmi-na-brucho\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>dom\u00e1ci 6-min\u00fatov\u00fd tr\u00e9ning s \u00fa\u010dinn\u00fdmi cvikmi na brucho.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"5_Dajte_prednost_konzistentnosti_pred_intenzitou\"><\/span>5. Dajte prednos\u0165 konzistentnosti pred intenzitou<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na za\u010diatku va\u0161ej cesty nemus\u00edte myslie\u0165 hne\u010f na to, \u017ee chcete schudn\u00fa\u0165 10 k\u00edl a ka\u017ed\u00fd de\u0148 sa v\u00e1\u017ei\u0165 \u010di mera\u0165 svoj p\u00e1s. D\u00f4le\u017eitej\u0161ie je sk\u00f4r <strong>vybudova\u0165 si nov\u00fd norm\u00e1l, resp. rutinu, ktor\u00fa neopust\u00edte. <\/strong>Spolu s \u0148ou pr\u00edde v spr\u00e1vny \u010das aj vysnen\u00fd progres. V\u00e4\u010d\u0161\u00ed zmysel bude ma\u0165 vo va\u0161om pr\u00edpade <strong>\u00eds\u0165 \u0161portova\u0165 napr\u00edklad \u0161tyrikr\u00e1t do t\u00fd\u017ed\u0148a <\/strong>ne\u017e mesiac pred letom cvi\u010di\u0165 ako zmyslov zbaven\u00ed a nah\u00e1\u0148a\u0165 sa <a href=\"https:\/\/gymbeam.sk\/blog\/schudnite-z-brucha-a-dostante-sa-do-formy-vdaka-nasmu-jednoduchemu-navodu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">za pl\u00e1\u017eovou postavou<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/04\/IMG_4371-1124x749.jpeg\" alt=\"Dajte prednos\u0165 konzistentnosti pred intenzitou\" class=\"wp-image-353407\" width=\"843\" height=\"562\" title=\"Dajte prednos\u0165 konzistentnosti pred intenzitou\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/IMG_4371-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/IMG_4371-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/IMG_4371-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/IMG_4371-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"6_Netlacte_na_pilu_a_neporovnavajte_sa_s_inymi\"><\/span>6. Netla\u010dte na p\u00edlu a neporovn\u00e1vajte sa s in\u00fdmi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pozn\u00e1te zn\u00e1mu motiva\u010dn\u00fa vetu GO HARD OR GO HOME? Tak na \u0148u r\u00fdchlo zabudnite. N\u00e1ro\u010dn\u00e9 tr\u00e9ningy, po\u010das ktor\u00fdch prepot\u00edte oble\u010denie do poslednej nitky maj\u00fa s\u00edce nie\u010do do seba. Op\u00e4\u0165 v\u0161ak myslite na to, \u017ee <strong>v\u00e1m na za\u010diatku ide o vytvorenie n\u00e1vyku, nie o t\u00fd\u017ed\u0148ov\u00fa svalovicu.<\/strong> Ke\u010f budete pr\u00edli\u0161 tla\u010di\u0165 na p\u00edlu, <strong>koledujete si o zranenie a cel\u00e1 snaha pravdepodobne skon\u010d\u00ed t\u00fdm, \u017ee hod\u00edte uter\u00e1k do ringu.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rovnako nielen v za\u010diatkoch myslite na to, \u017ee<strong> cvi\u010denie nie je o porovn\u00e1van\u00ed sa s in\u00fdmi. <\/strong>Soci\u00e1lne siete k tomu s\u00edce l\u00e1kaj\u00fa, ale sna\u017ete sa s\u00fastredi\u0165 na seba. Kulturista alebo bikini fitnesska, ktor\u00ed sa v\u00e1m tak p\u00e1\u010dia obetovali cvi\u010deniu roky driny. V prv\u00fdch d\u0148och v\u0161ak na tom boli zrejme podobne, ako ste teraz vy. <strong>Majte preto trpezlivos\u0165 a v\u00fdsledky sa postupne dostavia.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"7_Nebojte_sa_odmenit\"><\/span>7. Nebojte sa odmeni\u0165<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak pracujete na novom tr\u00e9ningovom zvyku, odmena je skvel\u00fd sp\u00f4sob, v\u010faka ktor\u00e9mu si m\u00f4\u017eete udr\u017ea\u0165 konzistentnos\u0165. Dokazuje to aj \u0161t\u00fadia z roku 2016. Pri\u0161la k z\u00e1veru, \u017ee <strong>odme\u0148ovanie sa za ka\u017ed\u00fd \u00faspech na ceste k tr\u00e9ningov\u00e9mu n\u00e1vyku posiln\u00ed va\u0161u t\u00fa\u017ebu cvi\u010di\u0165. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Boli ste dnes na tr\u00e9ningu? Doprajte si za to<strong> ve\u010der epiz\u00f3du ob\u013e\u00faben\u00e9ho seri\u00e1lu, ke\u010f v\u00e1m to \u010das a in\u00e9 povinnosti dovolia.<\/strong>&nbsp;<\/li>\n\n\n\n<li>Podarilo sa v\u00e1m chodi\u0165 cvi\u010di\u0165 cel\u00fd t\u00fd\u017ede\u0148? <strong>Odme\u0148te sa dobrou knihou, kinom, poh\u00e1rom v\u00edna <\/strong>k ve\u010deri alebo si k\u00fapte nejak\u00fa mali\u010dkos\u0165, ktor\u00e1 v\u00e1m urob\u00ed rados\u0165.&nbsp;<\/li>\n\n\n\n<li>Cvi\u010dili ste pravideln\u00e9 prv\u00fd mesiac? Pokojne si <strong>z\u00e1jdite na \u0161\u0165avnat\u00fd burger \u010di pizzu,<\/strong> a to \u00faplne bez v\u00fd\u010ditiek. Odviedli ste skvel\u00fa pr\u00e1cu a odmenu si rozhodne zasl\u00fa\u017eite. Podobn\u00e9 jedlo raz za \u010das toti\u017e va\u0161u snahu rozhodne nenaru\u0161\u00ed.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nebojte sa \u00eds\u0165 aj do st\u00e1vok,<strong> <\/strong>ak v\u00e1s dok\u00e1\u017eu motivova\u0165 viac ne\u017e klasick\u00e9 odmeny. <strong>Stavte sa napr\u00edklad s partnerkou, \u017ee za ka\u017ed\u00fd vynechan\u00fd tr\u00e9ning jej budete musie\u0165 da\u0165 50 eur. <\/strong>To znie ako dobr\u00e1 motiv\u00e1cia, aby ste sa nevzdali. <span style=\"color:#ff6600\" class=\"tadv-color\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/04\/Copy-of-IMG_7127-1124x749.jpeg\" alt=\"Nebojte sa odmeni\u0165\" class=\"wp-image-353421\" width=\"843\" height=\"562\" title=\"Nebojte sa odmeni\u0165\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/Copy-of-IMG_7127-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/Copy-of-IMG_7127-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/Copy-of-IMG_7127-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/Copy-of-IMG_7127-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"8_Najdite_si_sparinga_alebo_vhodne_skupinove_treningy\"><\/span>8. N\u00e1jdite si sparinga alebo vhodn\u00e9 skupinov\u00e9 tr\u00e9ningy<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Minim\u00e1lne vo dvojici sa to \u0165ah\u00e1 lep\u0161ie, \u010do plat\u00ed aj pri tr\u00e9ningoch. Ak si chcete vypestova\u0165 nov\u00fd zvyk, sk\u00faste na to nahovori\u0165 aj niekoho z va\u0161ich bl\u00edzkych. M\u00f4\u017eete sa tak <strong>motivova\u0165 navz\u00e1jom a v\u0161etky \u00faspechy potom chutia tak nejak lep\u0161ie.&nbsp;<\/strong>Pr\u00edpadne ak m\u00e1te v okoli niekoho, kto pravidelne cvi\u010d\u00ed, <strong>ur\u010dite sa nebojte poprosi\u0165 ho, \u010di sa k nemu m\u00f4\u017eete prida\u0165. <\/strong>Je to ve\u013ek\u00e1 v\u00fdhoda, preto\u017ee sk\u00fasenej\u0161\u00ed zn\u00e1my v\u00e1m aspo\u0148 uk\u00e1\u017ee, ako na to. V\u010faka tomu sa m\u00f4\u017eete vyhn\u00fa\u0165 \u010dast\u00fdm chyb\u00e1m \u010di zraneniam.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ak nikoho tak\u00e9ho v okol\u00ed nem\u00e1te, ur\u010dite nevynechajte n\u00e1\u0161 \u010dl\u00e1nok <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/10-rad-pre-zaciatocnikov\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 r\u00e1d pre za\u010diato\u010dn\u00edkov vo fitku pre r\u00fdchle a dlhodobo udr\u017eate\u013en\u00e9 v\u00fdsledky.<\/strong><\/a><strong> <\/strong><\/li>\n\n\n\n<li>\u0160pecifick\u00fd v\u00fdber tipov a r\u00e1d m\u00e1me aj pre ne\u017enej\u0161ie pohlavie v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/6-mytov-o-zenskom-fitness\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 naj\u010dastej\u0161\u00edch ch\u00fdb, ktor\u00e9 robia \u017eeny vo fitku, a preto nemaj\u00fa v\u00fdsledky.<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/04\/iStock-827891858-1124x750.jpg\" alt=\"N\u00e1jdite si sparinga alebo vhodn\u00e9 skupinov\u00e9 tr\u00e9ningy\" class=\"wp-image-353435\" width=\"843\" height=\"563\" title=\"N\u00e1jdite si sparinga alebo vhodn\u00e9 skupinov\u00e9 tr\u00e9ningy\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-827891858-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-827891858-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-827891858.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<p>Jedn\u00fdm zo skvel\u00fdch rie\u0161en\u00ed m\u00f4\u017eu by\u0165 tie\u017e <strong>skupinov\u00e9 tr\u00e9ningy, kde uvid\u00edte plno odhodlan\u00fdch \u013eud\u00ed presne tak\u00fdch, ako ste vy. <\/strong>U\u017e to \u010dasto b\u00fdva ve\u013ekou motiv\u00e1ciou nevzda\u0165 sa a \u0165aha\u0165 za rovnak\u00fd povraz ne\u017e va\u0161e okolie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Zaver\"><\/span>Z\u00e1ver<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vytvori\u0165 n\u00e1vyk, \u010di u\u017e ide o cvi\u010denie alebo ak\u00fako\u013evek \u010dinnos\u0165, po ktorej t\u00fa\u017eite, <strong>nemus\u00ed by\u0165 tak\u00e9 n\u00e1ro\u010dn\u00e9, ako sa zd\u00e1. <\/strong>Pou\u017eit\u00edm vy\u0161\u0161ie uveden\u00fdch tipov si m\u00f4\u017eete situ\u00e1ciu u\u013eah\u010di\u0165 a de\u0148 za d\u0148om d\u00f4js\u0165 k novej rutine, ktor\u00e1 so sebou prinesie \u017eelan\u00e9 v\u00fdsledky. Pam\u00e4tajte, \u017ee <strong>d\u00f4le\u017eit\u00e1 je konzistencia a trpezlivos\u0165,<\/strong> ktor\u00e9 \u010dasto prebij\u00fa aj talent \u010di genetick\u00fa v\u00fdbavu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/sports-nutrition\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/workout-accessories\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWorkout Accessories\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Ako si vytvori\u0165 n\u00e1vyk na cvi\u010denie? Sta\u010d\u00ed dodr\u017eiava\u0165 nieko\u013eko krokov, ktor\u00e9 prines\u00fa vysn\u00edvan\u00e9 tr\u00e9ningov\u00e9 v\u00fdsledky. Na\u0161e efekt\u00edvne tipy v\u00e1m pom\u00f4\u017eu.<\/p>\n","protected":false},"author":120,"featured_media":353462,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7],"tags":[6123,6062,6069,6082],"filter_section":[],"filter_attribute":[13048,13888,13050],"class_list":{"0":"post-353342","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-cvicenie","9":"tag-trening","10":"tag-zdravie","11":"tag-zdravy-zivotny-styl","12":"filter_attribute-motivacia","13":"filter_attribute-sport-a-cvicenie-lifestyle","14":"filter_attribute-tipy-a-triky","15":"h-entry","16":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ako vytvori\u0165 z cvi\u010denia zvyk v\u010faka t\u00fdmto 8 jednoduch\u00fdm tipom - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ako si vytvori\u0165 n\u00e1vyk na cvi\u010denie? Sta\u010d\u00ed dodr\u017eiava\u0165 nieko\u013eko krokov, ktor\u00e9 prines\u00fa vysn\u00edvan\u00e9 tr\u00e9ningov\u00e9 v\u00fdsledky. Na\u0161e efekt\u00edvne tipy v\u00e1m pom\u00f4\u017eu.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/ako-vytvorit-z-cvicenia-zvyk-vdaka-tymto-8-jednoduchym-tipom\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ako vytvori\u0165 z cvi\u010denia zvyk v\u010faka t\u00fdmto 8 jednoduch\u00fdm tipom - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Ako si vytvori\u0165 n\u00e1vyk na cvi\u010denie? Sta\u010d\u00ed dodr\u017eiava\u0165 nieko\u013eko krokov, ktor\u00e9 prines\u00fa vysn\u00edvan\u00e9 tr\u00e9ningov\u00e9 v\u00fdsledky. 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